What are "the glutes"?
Short for gluteals, the glutes are a group of 3 muscles at your backside/bum consisting of the gluteus minimus (internal rotation), gluteus medius (internal and external rotation, depending on where you leg is positioned at certain times), and gluteus maximus (external rotation). The glutes connect directly to the backs of the legs and the lower back, which in turn connect to the extremities. Our whole enitre body is aligned and influenced based on one part and another working together, but that’s a topic for a different day!
The glutes get activated many ways and used in many different activities, such as:
– Running
– Squatting
– Sitting
– Extending and supporting the knee
– Stabilising the SI (sacroiliac) joint
– Energy transfer when walking
– Rotating the hips
Why are the glutes important?
The glutes are used in so many every day actions, that having strong glutes is absolutely essential. Weak gluteal muscles are known to cause a host of injuries all over the body, like in the:
– Hips
– Hamstrings
– Knee
– Upper back
Can weak glutes cause lower back pain?
YES.
While weak gluteals are not the only source of lower back pain, it can be a major contributor. I mostly see this with office workers who sit all day long. This happens because your glutes are completely inactive when you sit on top of them all day. In order for them to be healthy and perform the work they need to do, you have to activate them.
Sitting for long periods combined with inactivity is a recipe for disaster. The hip flexors become contracted and tight, same with the hamstrings (which try to compensate for the weak glutes), and now you’re at an increased risk for injury, like muscle strains. (For example, when you suddenly need to use a burst of energy that your body isn’t prepared to handle.)
Plus, when we have weak glutes, the pelvis is no longer held in correct alignment for the body, and over-compensation happens in the body to try to support and do the work of those under active glutes. This can lead to a change in walking pattern, which can lead to stress and damage on the joints.
(remember when i mentioned how all the muscles are connected in some way? well, weak glutes are a prime example of how one muscle group can affect the entire bodily system)
How do I strengthen the glutes?
Luckily, there are many ways to strengthen the glutes. Try:
– Bridge pose with abduction (pushing the knees away from each other)
– Single leg bridge pose
– Squat with a leg extension behind you when you come up
– Warrior 3, but make it a single leg deadlift (weights totally optional)
PRO TIP:
You SHOULD be using and activating your glutes, however, please do not over-squeeze them! You want the feeling like you’re trying to lightly flex your glutes and keep them active when exercising and doing yoga. Please, do not squeeze them like there’s no tomorrow. That’s too much activation.
Often times in yoga, you’ll hear a teacher say “soften your backside/glutes”. Why? I don’t know. Perhaps years of an unintentional harmful cue meant to correct the over-activation and hard squeeze that will yield too much external rotation in a lot of poses. Do what feels right, and remember, your body is supporting you in these poses. You NEED muscle engagement to be supported.
References:
1. https://www.gwosteopathy.co.uk/the-anatomy-of-the-glutes-and-their-role-in-lower-back-pain/
2. https://www.premiersportsmedicine.com.au/the-5-hidden-causes-of-back-pain-what-you-can-do-about-it/
3. https://www.health.harvard.edu/staying-healthy/are-your-hamstrings-working-double-duty#:~:text=Sitting%20down%20on%20the%20job,to%20move%20to%20stay%20healthy.
4. https://drscottsheriff.com/index.php/2020/02/25/weak-glutes-can-lead-to-injuries/
5. https://www.acefitness.org/education-and-resources/lifestyle/blog/6972/booty-bootcamp-glute-exercises-for-low-back-relief/
6. https://www.bodytrack.com.au/resource-hub-blog/could-weak-glutes-be-the-cause-of-your-lower-back-pain/
